Teams of 3
On a 16:00 Running Clock...
Build to a Heavy Set of 3 Strict Press
*Score is combined highest weight of all three athletes.
AMRAP X 14
Max Cal on Bike/Rower
Score is total calories. Athletes can rotate in any order
*One Person Runs 200m Run at all times
KB Front Rack Lunge (55/35)I(35/25)
Burpees to a Bar
On a 10:00 Running Clock
Build to "Heavier" Single Squat Clean and Jerk
*Immediately before workout, build up quickly to 20-30% heavier than workout weight.
30 Squat Clean & Jerk (155/105)I(115/75)
*Athletes must perform 5 Burpees after every 5 reps of c&j. Workout ends with burpees after the 30th rep.
5:00 Foam Rolling
*Focus here is on quads and hips
EMOM X 21
Min 1 - 1, 2, or 3 Rope Climbs*
Min 2 - 7 TTB + 100m Sprint
Min 3 - 10 Alt DB Snatch (Athlete Choice, Heavy)
*Athletes choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.
AMRAP X 15
15 Russian KB Swings (70/55)I(55/35)
15 Push Ups
Guns & Guts Finisher
Not For Time
DB Double Bicep Curls* (30/20)
*Both arms at same time